With the pressures of work and family life, I often find myself getting into bed feeling like I have barely had a chance to breathe that day. That can make it hard to relax and embrace sleep, but I've found practicing yoga before bed is an amazing way to release tension. If you can't make a restorative yoga class in the evening, then a little at-home practice can do the trick, too.
Yoga can calm your nervous system by directly influencing both your body and mind through the combination of pose and breath. Physical postures (asanas) and breath control (pranayama) can help your body transition to using its parasympathetic nervous system, which you might also know as the rest and digest state. This is the state you want to tap into to help your body rejuvenate itself.
These are some of my favorite poses I use to switch off before bed.
1. Standing forward bend (uttanasana)
Hold for: 1-3min
How to do it:
- Stand with your feet hip-width apart, and exhale as you fold forward from your hips.
- Let your head hang, allow your arms to dangle, hold your elbows and gently bend your knees if this feels tight down the backs of your legs.
- Roll gently up through the spine to come back up to standing.
2. Seated forward fold (paschimottanasana)
Hold for: 1-3min
How to do it:
- Sit with your legs extended in front of you, using a rolled-up blanket or bolster under the knees if the stretch in the backs of your legs feels too strong for you.
- Inhale and lengthen your spine.
- Exhale and fold forwards over your legs, holding your toes, ankles or shins, depending on how your body is feeling that day. Let your neck hang if it’s comfortable or look forward to your toes.
- Use your exhalations to relax further into the pose.
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3. Child's pose (balasana)
Hold for: 5-6min
How to do it:
- Kneel on the floor with either your knees together or hip-width apart (whatever is most comfortable for you) and sit back onto your heels. If this feels uncomfortable, you can use a prop underneath your buttocks.
- Inhale and fold forward, reaching your arms out in front of you. Relax and rest your forehead on the mat and take deep breaths.
4. Legs up the wall (viparita karani)
Hold for: 5-8min
How to do it:
- Lie on your back with your legs resting vertically on a wall. Keep your arms by your sides, palms facing up.
- Relax into your shoulders and let your body soften.
5. Supine twist (supta matsyendrasana)
Hold for: 2-3min each side
How to do it:
- Lie on your back with your legs extended and your arms by your side.
- Hug both knees into your chest then drop your arms out to the sides to form a T shape, with your palms facing up.
- As you exhale, lower your knees to one side, feeling a stretch in your lower back. Turn your head to face the opposite way to your knees.
- Use a prop underneath your knees if the stretch is too deep or extend the top leg if you want a stronger stretch.
- Repeat on the other side.
6. Corpse pose (savasana)
Hold for: 5-15min
How to do it:
- Lie on your back with your arms by your sides and your palms facing up. Let your feet fall open naturally and close your eyes, letting the breath fall into a natural rhythm.
- Use this time to check in with your body, relax your mind and notice any areas of tension or tightness. It's also a great opportunity to listen to a meditation practice.
